What to Do When You Are Struggling to Sleep

Struggling to sleep because your mind won't stop racing is a common issue, especially for those dealing with anxiety. 

Finding the right combination of techniques that will work best for you can take some experimentation. Here are some techniques that may help you get a better night’s rest!

Create a Relaxing Bedtime Routine

Taking a warm bath or shower
Warm water will help loosen muscle tension, and getting in bed after a warm shower can help your body temperature drop - which aids in falling asleep!

Listening to soothing music or nature sounds
Listening to soft music can help relax you and help quiet the noise in your head.

Reading a light and enjoyable book
One that will not “hook” you and make you stay up longer! This can be a great way to distract from anxious thoughts and increase relaxation.

Mindfulness and Meditation

Deep breathing exercises
Take a slow, deep breath in through your nose, hold it for a moment, and slowly release it through your mouth

Progressive muscle relaxation
It helps with tense muscles caused by stress and anxiety. Starting from your toes and moving up to your head, tense and slowly release each muscle group.

Guided Imagery
This can be very helpful when trying to drift off to sleep. Visualize a peaceful place. This can be a beach, an imaginary world, a forest, or a place you have felt safe and comfortable in before. Engage all your senses by imagining in detail what this place looks like, feels like, smells like, and sounds like.

Create a Sleep-Friendly Environment

Keep the room cool and dark
Keeping your bedroom cool or using a fan can signal your body to relax and fall asleep. You can also keep your room dark by using darkening curtains or a sleep mask.

Remove distractions
Remove any noise, clutter, and even pets if they disturb your sleep.

Write Out Your Worries

Journalling
Write out your worries in a narrative.

“Brain Dump”
Create a bulleted list of your worries.

To-Do Lists
Create a to-do list for the tasks you will need to do in the future instead of thinking about needing to do them while trying to fall asleep.

Seek Help from Health Professionals

Consult your healthcare provider
They can rule out medication conditions that may affect sleep

Talk to a mental health care professional
Reach out to our team and work with a clinician to help manage stress and anxiety that may impact your sleep!